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Exercise Science > Lesson 6 - General Effects of Resistance Training on Skeletal Muscle > Flashcards

Lesson 6 - General Effects of Resistance Training on Skeletal Muscle Flashcards

1
Q

What causes strength to increase due to resistance training?

A
  • changes in the nervous system and increases in muscle mass
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2
Q

How does the nervous system change in response to resistance training?

A
  • increased neural drive
  • decreased inhibition
  • increased spinal motor neuron excitability
  • improved motor unit recruitment and discharge rate (more efficient)
  • improved coordination of motor units
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3
Q

When do most neural adaptations occur and contribute to most of strength gain?

A

4-6 weeks

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4
Q

What is hypertrophy?

A

increase in muscle fiber cross-sectional area making more contractile proteins per fiber

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5
Q

What is the primary mean of increased strength with long-term resistance training?

A

hypertrophy

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6
Q

How long does it take for hypertrophy to occur with a high intensity program?

A

3 weeks

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7
Q

Which muscle fiber type increases in size?

A

both type 1 and 2, with type 2 having greater capacity for change

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8
Q

What is the reason for the increase in muscle size/hypertrophy?

A

addition of sarcomeres

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9
Q

What is hyperplasia?

A

an increase in the number of muscle fibers in a given muscle

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10
Q

Does hyperplasia occur in humans?

A

not enough evidence supporting or negating

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11
Q

What type of fiber shift is typically seen from resistance training?

A

type 2x to type 2a due to change in myosin isoform and reduced ATPase activity for better efficiency

fast to slow

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12
Q

What is mechanotranduction?

A

process by which high mechanical stress is translated to chemical signals that ultimately lead to increased production of contractile protein and muscle growth

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13
Q

What does mechanotransduction rely on?

A

activation on mechanoreceptors that mediate mammalian target of rapamycin complex 1 and other aerobic pathways

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14
Q

What muscle fiber has the most satellite cells?

A

type 2 fibers

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15
Q

What does the activation of satellite cells do with hypertrophy?

A

donate their nuclei to muscle fibers and increase number of nuclei per fiber helping in muscle repair

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16
Q

What stimulates satellite cells?

A

muscle damage

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17
Q

What percentage of 1RM can induce hypertrophy if performed to fatigue?

A

30% 1RM

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18
Q

What does low load reps to fatigue trigger?

A
  • increased recruitment of larger muscle fibers
  • increased accumulation of metabolites due to shift to anaerobic metabolism, stimulate hypertrophy
  • increased production of IGF-1 and growth hormone
19
Q

How long of rest should you take for hypertrophy?

A

short rest

20
Q

How does decreasing inter-set intervals (rest time) increase metabolic stress and hypertrophy?

A

decreases training volume and mechanical load

21
Q

What are the 4 main mechanisms of hypertrophy?

A
  • mechanotransduction
  • activation of satellite cells
  • hypertrophy by induced metabolic stress
  • modulation of mechanical load and metabolic stress
22
Q

What are the primary hormones that affect adaptation to resistance exercise?

A

testosterone and growth hormone

23
Q

What does testosterone do?

A
  • amplify growth hormone and insulin like growth factor 1 (IGF-1) release and action
  • increases muscle force production by interacting with nervous system
24
Q

What do repeated session of resistance training do to the temporary increase in testosterone during exercise?

A

increases frequency and amplitude

25
Q

What are the most effective exercises at increasing testosterone?

A
  • high intensity with large muscle groups (deadlift and squat 85-90%)
  • high volume exercise with little rest between
26
Q

What does long-term resistance training do to men resting testosterone levels?

A

raise it

27
Q

What is DOMS?

A

delayed onset muscle soreness

28
Q

When does DOMS tend to appear?

A

24-48 hours after strenuous exercise

29
Q

Why does DOMS occur?

A
  • small tears in muscle
  • osmotic pressure changes
  • muscle spasms
  • overstretching/tearing connective tissue
  • acute inflammation
  • altered calcium regulation
30
Q

Which movement produces DOMS the most?

A

eccentric movements

31
Q

What is the repeated bout effect regarding DOMS?

A
  • performing new exercise produces DOMS
  • performing the same exercise rarely produces DOMS
32
Q

What are muscle cramps related to exercise?

A
  • painful, spasmodic involuntary contractions, often associated with prolonged high intensity exercise
33
Q

What are the two theories of muscle cramp origination?

A
  • electrolyte imbalance due to discharge of ACh (little evidence)
  • motor neurons in spinal cord become hyper excitable resulting in repeated depolarizations
34
Q

What can reduce cramping?

A

static stretching may reduce through autogenic inhibition

35
Q

What is muscle fatigue?

A

a decline in a muscle’s ability to generate power or force with repeated stimulation or over time

36
Q

What does muscle fatigue cause?

A
  • decrease in force generation
    -decrease in shortening velocity
37
Q

What are the possible reasons for muscle fatigue?

A
  • alterations in neurotransmitters changing perceptual effort to activate muscle
  • depletion of glycogen
  • insufficient oxygen supply
  • increased acidity
  • impaired ability to conduct action potential
  • failure of motor neuron signal propagation
38
Q

How does high intensity exercise produce muscle fatigue?

A
  • accumulation of lactate and other metabolites
  • depletion of PCr
39
Q

Is recovery from fatigue induced by high intensity exercise fast or slow?

A

fast

40
Q

How does endurance exercise produce fatigue?

A
  • imbalance in intra and extra-muscular electrolytes and depletion of muscle glycogen
41
Q

How does maximal force apply to adaptions of muscle fatigue?

A

do not lose as much force if you are stronger

42
Q

How does sub maximal force apply to adaptations of muscle fatigue?

A

can sustain force for much longer

43
Q

What is mental fatigue?

A

psychological state caused by prolonged periods of demand cognitive activity and characterized by subjective feelings of tiredness and reduced energy

44
Q

How does mental fatigue affect exercise?

A
  • can decrease motivation and increase perceived exertion, which reduces performance

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